Raquel

What kind of content does Raquel make?

Raquel crafts engaging Instagram Reels and Stories that demystify nutrition, with a special focus on essential minerals and gut health. Her content features vibrant, plant-based recipes designed to boost iron, calcium, and magnesium intake, alongside practical tips on incorporating fermented foods and diverse fibers. Raquel excels at translating complex scientific research into accessible, everyday meal inspiration for her audience.

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In honor of Digestive Health Month, @seed and I saved one last drink recipe for the end. A drink I already made last summer and kept coming back to because it’s just that good. With a few small potential prebiotic perks and an updated recipe. 🌞

Cucumber, lime, raw honey, apple cider vinegar and sparkling water somehow turned into the drink everyone is going to make all summer. And we’re calling it now.

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Recipe:

* ½ cup homemade cucumber juice
* 1 tbsp fresh lime juice
* 1 tsp raw apple cider vinegar
* 1 tsp raw honey
* cucumber slices, lime slices & mint
* sparkling water + ice

For the cucumber juice: roughly chop a cucumber (you can peel it if you want a milder taste, but you don’t have to), blend until smooth and strain through a nut milk bag or very fine sieve.

Dissolve the honey in a splash of warm (not hot) water first, so it distributes evenly through the drink.

Then mix everything together, top with sparkling water and enjoy ice cold.

Little note: too much apple cider vinegar too often can be harsh on your teeth because of the acidity, so it’s best enjoyed through a straw.

Enjoy!

*if you’re wondering since when lemons are high in iron: they’re not. but they bring one of the most important cofactors for absorbing plant-based iron to the table: vitamin C.

when you’re having an iron-rich meal, adding a vitamin C source can help you get more out of the iron already there.

And please don’t come @ me with peppers being higher in vitamin C, we’re here for function AND flavor.

My mother-in laws Preserved Lemons:
Ingredients (for 1 jar)

- 1 lemon (or 2-4 if using a bigger jar)
coarse sea salt
- olive oil, enough to fully cover
- Take a clean glass jar (you can sterilize it once with boiling water and let it dry.)

1. Wash the lemons and slice them into thin rounds. Clean hands.
2. Start layering: lemon slices, a pinch of salt (use less then in the video), lemon, salt - keep going until everything is packed in.
3. Press everything down firmly so the lemons start releasing their juice.
4. Pour olive oil over the top until everything is completely covered. (the lemons should always stay under the oil.)
5. Close the jar and keep it in a cool place.
6. They’ll be ready after about 3 days. Over time (1-2 weeks), they get more mellow and develop a deeper, slightly fermented flavor.
Use the peel and the flesh in salads, grains, roasted veg and the oil on top is honestly one of the best parts.

*feel free to play around with the flavor base. Try peppercorns, bay leaves, garlic or mustard seeds, and a little chill for heat. Just keep it balanced so the lemons stay the main character.

Welcome ❤️‍🔥 if your looking for evidence based ways to cover your nutrition needs through food.

Amaranth is used in many cultures, from Latin America to india. This is my breakfast version.
Depending on the guideline, recommendations vary slightly. EFSA in Europe suggests about 16 milligrams of iron a day, while US guidelines are closer to 18 milligrams.
Coffee, tea, matcha, calcium and other polyphenol-rich drinks are best about 2 hours away from iron-rich meals.
And important: if iron is a recurring issue for you, it’s not always just food. Absorption can be impaired by things like H. pylori infection or celiac disease and are worth discussing with your doctor if you have persistent symptoms or low ferritin/iron labs.
PMID: 27411077
PMID: 29689265

In honor of Digestive Health Month, I partnered with @seed to bring you delicious, microbiome-friendly meals like this warm spring quinoa bowl with edamame, asparagus, fresh herbs, toasted almonds, and an orange - miso tahini sauce.

Asparagus contains prebiotic fibers that help nourish beneficial gut bacteria, miso brings fermentation into the mix, and the combination of legumes, herbs, nuts, and grains gives your microbes a wider range of compounds to work with.

Just one of many ways to bring a little more diversity onto the plate.
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PMID: 22699609
PMID: 34256014

🍊 Recipe in the comments

Who is Raquel’s audience?

Raquel's audience is likely health-conscious individuals in the US seeking practical advice on nutrition, gut health, and plant-based eating. Their high Instagram engagement rate (5.43%) significantly surpasses benchmarks (TikTok ~3.0%, Instagram ~1.5%, YouTube ~2.0%), indicating strong interest and active participation with her content. This suggests a highly receptive audience ready to explore recipes and mineral-focused dietary recommendations, presenting an opportunity for Nutcake to connect with engaged consumers seeking actionable wellness solutions.

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